Losing weight has always been a difficult task. It needs commitment, avoiding your favourite foods which are usually high in carbs and fats. It kinds of gets like a fight against your nature but believe me it’s the best thing with which you can treat your body.
By getting in shape, there is a pretty good chance that won’t get any lifestyle diseases which are mainly caused by poor lifestyle choices.
It’s not necessary to starve yourself to lose weight. You just have to make good and healthy choices while picking up the food you eat. It’ll be hard at first because let’s face it, your body won’t be used to it in the initial stage, but eventually, it’ll get accustomed to the new routine that you are following.
There are a variety of foods that are nutritious and tasty and will help you go through the tough time you are having while losing weight.
Best Foods For Weight Loss:
Breakfast is considered the most important meal of the day, and why not it gives you the energy to start your day just right. So it’s essential to get yourself a good point, not that sugary energy which will fade in a few hours and leave you starving.
The problem with simple sugar is that it’ll give you a pump of energy because it gets digested very fast. On the other hand, we have complex sugar that takes their time to get digested and gives you strength gradually while lasting long. So they don’t let you starve. Now here you’ll find out which diet has the 2nd type because that’s what you’ll need of course along with other beneficial nutrients.
The first one up in Breakfast is Oats. Oats are low in calories and fats but high in fiber content. Just a bowl of oats will make you feel full for a long time. But you may want to look for plain oats because the flavoured oats or instant oats are high in sugar content which has more calories and you don’t want extra calories.
As fiber helps you lose weight by keeping you full for a long time, you can add fruits to your oats for right nutrients and fiber and avoid sugary toppings at all cost.
Eggs are rich in protein, low in calories, and increase metabolic rate. It also induces a feeling of fullness. You can eat boiled eggs instead of fried to lower the rate of calories because of the oil.
Smoothies and Tea:
Now in this area, you have a lot of tasty variety. The reason why smoothies are loved worldwide is that they are easy to make, you can add almost anything to them, and they are delicious.
By adding Cinnamon to your smoothie can help you lose you’re with faster because of the sugar level decreasing properties of Cinnamon. It also allows you to boost metabolism and keeps your gut healthy and bloat-free. You can again try Cinnamon tea.
Powder brings great taste and helps to decrease the fats because of the Catechism present in the tea. And if you are more like a warm tea person you can have free tea after every workout, by adding Cardamom and lemon in it. Spinach will bring a witch’s brew texture to your smoothie, and by working its magical fat-burning power, you will get closer to your goal. Also, you’ll have hands-on extra Iron. You can also add it to your salad with a proper dressing. Chia seeds are the best and trendy choice nowadays. It’ll help you have an excellent instagramable smoothie snap and help you lose weight by their rich fiber content which prevents hunger pangs.
Beetroots have a vibrant nutrient profile, and it’ll help you get on a good start. They are low in sugar and calories but rich in antioxidants.
Avocados are the right choice for having it for Breakfast. You can have avocado toast with eggs. It’s a protein-rich diet with a low amount of calories. 50 grams of serving only contains 80 calories. You can add chunks of it in a salad with greens and tomatoes.
Flax seeds are low in sugar and starch, and they are super packed with proteins and fiber. Protein and fibers help in keeping you full for a longer time; hence it prevents overeating.
Berries are high in antioxidants, rich in nutrients and vitamins, and low in calories. Recent studies suggest that blueberries might influence genes that can trigger fat-burning properties. If you add them to your salads with nuts and green leafy vegetables, you got yourself your lunch.
Chickpeas have loads of fiber, and it keeps you full for a long time. You can make Chickpea salad by cutting onions, tomatoes, and chilli in it or you can have Hummus with Celery sticks. It can be used as a Snack or a meal.
Sauerkraut is rich in probiotics and healthy nutrients. Just like any vegetable its high in fiber and very low in calories but the best part is it helps you maintain good health. It boosts up the immune system, aids digestion, blood circulation, etc. It also helps reduce stress and maintain good brain health.
“Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today.
Beans have high portions of proteins and fiber, which are the main constituents of weight loss planned diets. You can have beans as a salad or soup maybe. It also helps reduce inflammation in your digestive system.
Almond butter on brown bread can work as an excellent to-go breakfast. Studies show that almonds have excellent weight-reducing properties despite their high-fat content. If you add almonds to your daily diet as a snack, topping on oats, smoothie crunch, and salad crunch then along with that, you will get vitamin A which is right for your skin and increasing blood flow. Almonds also help in providing calcium to bones, it is said that one almond equals ¼ cup of milk.
All the nutty kinds of butter are high in fiber and proteins. They also have a high content of fat, but they are good fats. Peanuts have a specific type of amino acid that increases fluid retention, which in turn helps you in more satisfaction than other race cakes.
Walnuts are rich in heart-healthy fats, and research has shown that walnuts are more likely to keep you warm stomached than any other processed snakes. Omega 3, present in walnuts, turns out to be a portion of gr.
Citrus fruits are a rich source of potassium and vitamin c. Potassium helps in preventing bloating and inflammation; hence it directly affects the belly fats.
An apple a day keeps the doctor away, but it’s not just the doctor; it also keeps hunger away. Yes, apples are rich in fibers and vitamins that help to maintain good health while keeping you full for a sufficient amount of time.
The pectin fiber in apples helps in regulating blood sugar levels.
Grapes can be consumed as a snack, by freezing them and having frozen grapes from time to time. Grapes are a great source of resveratrol. Resveratrol is an antioxidant that helps in weight loss.
As we all know that watermelon is a very juicy fruit and why won’t it be 90 per cent of watermelon contains water plus 100 grams of watermelon has just 30 calories. But that’s not the best part, it contains an amino acid called arginine. Arginine helps in burning fat quickly. So it’s kind of an ideal snack for weight loss, and it helps you stay hydrated.
When we think of Garlic, it doesn’t sound delicious but Hey! If you wanna lose weight, it’s the best thing you can try. Studies show that by eating raw Garlic on an empty stomach, you can burn lots of calories. Because Garlic has metabolism-boosting power and works as a great appetite suppressant. You can cut garlic cloves into pieces and eat them with water like pills.
Grapefruit can be a great source of pectin, which helps in delaying the process of stomach emptying. It can help you consume less food by keeping your stomach satisfied, plus it is packed with vitamins A and C, Folic acid, and potassium.
Sweet potatoes are high in fiber, super low in calories, and ironically to its name, it has a shallow Glycaemic index. Glycaemic Index can spike up your blood sugar levels, and it’s been known to cause diabetes and obesity etc. Luckily, Sweet potatoes are shallow in the glycemic index.
Now, this is not something that is found on traditional dining tables. Still, studies show that by consuming nutritional yeast, you can get a sufficient amount of vitamin B12 which in turn helps in breaking down fats into energy.
Oooo when life gives you a lemon, make lemonade. Lemons are a great source of burning fats and calories. One glass of lemon water can burn 6 to 7 calories also it’s a great source of vitamin C. Studies and observations show that drinking lemon water on an empty stomach in the morning has some special effects on weight and skin.
Sorghum, also known as Jowar, is gluten-free and packed with almost all the cell building elements that help you keep healthy and in shape. It’s also packed with protein and fiber due to which the fullness spell will last longer. It also has some great benefits in helping controls our blood sugar level
You can pop sorghum like popcorn and add it to your trail mix.
Popcorn is the best movie snack, and it gets even better when it helps in losing weight. Like all the other foods mentioned above the rich content of popcorn is fiber, and it has the lowest rate of calories. 1 cup of popcorn contains just 25 calories. It also helps to stay full but you may not wanna use butter with it because that’ll just add more calories and we are trying to get rid of them.
These types of vegetables include broccoli, cabbage, Brussels sprouts, and cauliflower. Their greens are rich in fiber, Iron, and other healthy nutrients that are necessary for a healthy body. They are low in fats and calories but high in proteins. They are also a good source of vitamins but make sure you don’t overcook them because vitamin C content tends to be lost very quickly.
Bell peppers are the best ingredient to add to your dish because of their fat-burning tendency. They can add flavour to your foods with the lowest amount of calories.
Turkey meat can be an excellent replacement for chicken. It has low calories as compared to chicken, and it’s also rich in protein. It also has a shorter amount of fat as compared to chicken.
Well, if you are a coffee lover, then you are gonna love what you are about to read. Research and observations show that the caffeine present in coffee boosts metabolism and helps burn calories. Having an adequate amount of coffee, set by researchers that are 1 -4 cups per day can help you burn 150 calories, but it depends on how strong the coffee is.
Fatty fishes include Sardines, Salmon, mackerel, and herring are excellent sources of omega 3. Omega 3 is known for decreasing heart risks, reducing inflammation, and burning fats. It also helps to drop the cholesterol level and stress hormone level.
Oolong tea is one of the healthiest beverages of all time. It contains a tremendous amount of caffeine and catechins, which helps in burning up to 150 calories in a day. It also helps increase metabolic rate and promotes fat loss.
Apple Cider Vinegar:
Apple cider vinegar has been around for a long time and is known for its various health benefits. One of them is helping with weight loss.
The acetic acid in apple cider vinegar helps in reducing fats. An experiment was conducted on obese men, 2 tablespoons of vinegar were added to their diet, and within 12 weeks they lost 1.5 kg, and there was 9% fat reduction from their bodies.
You can start with one tablespoon per day and increase the dosage up to 12 tablespoons according to your digestive discomfort.
Extra Virgin Olive Oil:
If you are trying to lose weight, then you are more likely to switch to salad lunches. And what’s a salad without proper dressing. Extra virgin olive oil provides an excellent dressing base. You can add some mustard and sesame seeds to it. It will make the salad taste even better. Olive oil won’t help you burn fats or calories. That’s the job of salad, but it’ll spell the feeling of fullness, and it has other health benefits like it reduces the risk of heart diseases.
Chilli peppers do not just burn your mouth, but it also repairs the cell damage. The antioxidant present in peppers called Capsaicin helps in maintaining healthy body weight.
So these are some of the food variety that’ll help you lose weight and stay healthy. But always remember that you have to burn more calories than consuming them.
It’s not just the diet that carves your body into shape, but a lot of exercises and a healthy routine . All of these components go hand in hand. You can start slow, and once you develop your taste to your new habits, then all you have to do is stay committed to your routine and see your body carving its original shape. Try to avoid processed sugar and foods at all costs and stay healthy physically as well as mentally.
BY: AIMA GUL